How many times can you remember hearing someone say....'can we skip core today, I need to focus on weights', or 'I promise I'll do some core work when I get home'? Does this sound all too familiar?
Well, its strife in the gym at the moment!
An unfortunate neglect on our core muscles has left us weak. Unable to perform some of the simplest of task we continue slaving away in the gym and yet any signs of progression seem far beyond reach.
Well here it is guys! The magic pill you've been waiting all this time for..... Drum roll please.... SPEND SOME TIME ON YOUR CORE!
Two to three, 20 minute workouts would be enough for you to see some major changes to your health. Whether it is muscle building, weight loss, injury prevention or to just look damn hot in that bikini you've hidden away for so long.
I know what you're thinking: 'Fantastic! But I don't know how to work my core muscles'.
This is the exact reason for why I decided to write this article. So, what I need from you RIGHT NOW is... A pen! A note pad! And your full attention!
We have 3 main core muscles:
Transverse Abdominis - Sometimes referred to as the concrete blocks of abdominal muscles. A strong Transverse Abdominis provides stability, Posture; improvements in weight based exercise due to a strong intra-abdominal pressure and can help if you're suffering from lower back problems.
- Plank hold
- Lying torso lift
- Toe taps/drops
Rectus Abdominis - Commonly referred to as our six pack abs. This muscle stabilises and strengthens all forms of movement.
- Leg raises
- Toe taps
- Crunch hold
- Reverse crunches
- Sit ups
Obliques - The most neglected of the three, the oblique, plays a huge roll in side bending and providing stability to your trunk. Strengthening your obliques can also help with any neck pain you're experience. A
As the force produced by everyday activity is distributed evenly across the field rather than an overload on your neck.
- Side planks
- Side crunches
- Toe touches with a lateral bend
- Romania twist
If you're unsure of any of these exercises just ask your trainers and they can help out.
Dedicate yourself to your core over winter and reap the rewards in summer... Let's Go!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.